Murph

WODPre WODPost WOD
In memory of Navy Lieutenant
Michael Murphy, 29, of Patchogue, N.Y., who
was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it 'Body Armor.'
From here on it will be referred to
as 'Murph' in honor of the focused warrior
and great American who wanted nothing more
in life than to serve this great country and the
beautiful people who make it what it is.		For time:
(if you have a weighted vest,
WEAR IT!)

1 mile run;
100 Pull-ups;
200 Push-ups;
300 Squats;
1 mile run		Soleus Rock & Roll,
Center Quad Rock & Roll,
Side Roll		Soleus Rock & Roll,
Post Tib Rotations & Slaps,
Pecs Squeeze/
Pecs Leg Press (take your pick),
Side Roll,
Side Rock,
Infraspinatus Rotations & Shrugs,
Center Quad Rock & Roll,
VMO Rollout
Pre WOD SMR should be done lightly and should take 30 seconds to 1 minute for each movement. Pre WOD work should also be done at least 15 minutes before the WOD and prior to any dynamic movements. Post WOD work should be done at least 20 minutes after the WOD and be slow and methodical. Each movement should take at least 1-2 minutes to complete.

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